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ABS [ Achieving Best Self ] 7Week Training Program

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Program Description

Programmed designed and curated for aesthetic muscle building and fast-twitch muscle memory management/training. - Build Muscle Where You Can See Results - - Build Muscle You Utilize In Daily Life - - Workouts That Compliment Your Body - - Improve Endurance / Cardiovascular Health - - Train Your Body To Your Limits Safely - - Beginner Friendly / Low Gym Equipment -

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2025 07:44
  • Last Edited
    Jun 18, 2025 07:59

Summary

Transform your physique with the ABS [Achieving Best Self] 7-Week Training Program, designed for those ready to elevate their fitness journey. This dynamic 4-day-per-week regimen focuses on sculpting aesthetic arms, shoulders, chest, and abs through a blend of strength and endurance exercises. Each session is crafted to maximize muscle engagement while minimizing rest, ensuring you build density and endurance effectively. With a full gym at your disposal, you'll have the tools to push your limits and achieve your best self in just seven weeks. Get ready to challenge yourself and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
2
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Standing Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
6
Front Raise
2 Sets
15-20 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
Day 2
1
Push Up
1 Set
5 mins
@7
2
Dip (Bodyweight)
3 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Close Chest Dumbbell Press
2 Sets
8-10 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-1 Reps
8-1 Reps
@9.5
@10
6
Abs Crunch (Bodyweight)
1 Set
5 mins
@10
7
Russian Twist (Dumbbell)
1 Set
5 mins
@10
8
Plank
1 Set
5 mins
@10
Day 3
1
Squat (Bodyweight)
1 Set
5 mins
@7
2
Bulgarian Split Squat (Bodyweight)
2 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Goblet Squat
2 Sets
8-10 Reps
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@10
6
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
7
Seated Calf Raise
2 Sets
5 mins
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
10 mins
@10
2
Wide Grip Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@7
@10
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
4
Underhand Lat Pulldown
2 Sets
10 Reps
@10
5
Seated Row (Cable)
3 Sets
10 Reps
@10
6
Face Pull
2 Sets
10-15 Reps
@7
7
Abs Crunch (Weighted)
1 Set
10 mins
@10